CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group Stretch
PVC Pass throughs
AMRAP 8 minutes:
-200m Run
-7 KB swings
-6 KB windmills (3/arm)
-5 Push-ups
-20 Sec plank hold
WOD
Sleds/KB Swings/Farmer’s Carry (5 Rounds for time)
5 Rounds, each for time of:
-150′ sled push/yoke carry
-12 KB swings
-200m Single arm farmer’s carry
*Rest as needed between rounds. Note sled/yoke & KB weight in notes.
B: Metcon (Time)
5 Rounds for time of:
-20 Lunge jumps
-12 DB snatches, alt arms each rep
-200m Single arm DB carry
*Rest 2 minutes between rounds. Note DB weight in notes.